2019 Fall Granite Games Throwdown Run Through (WOD #3 & WOD #4)

CrossFit SoCo – Competitor’s Program

Metcon

A: Fall 2019 Granite Games Throwdown – Workout #3 (Time)

Intermediate:

40 Synchro Toes-to-Bar

40 Synchro Single Arm Dumbbell Hang Clean & Jerk 50/35

40 Synchro Box Jump Overs 24/20

40 Synchro Single Arm Dumbbell Hang Clean & Jerk 50/35

40 Synchro Toes-to-Bar
Time Cap = 15 Minutes

Scaled:

40 Synchro Knee Raises

40 Synchro Single Arm Dumbbell Hang Clean & Jerk 35/20

40 Synchro Box Overs 24/20

40 Synchro Single Arm Dumbbell Hang Clean & Jerk 35/20

40 Synchro Knee Raises

B: Fall 2019 Granite Games Throwdown Workout #4 (Time)

Intermediate:

3 Rounds Each

300/250 Meter Row

15 Thrusters 95/65
Time Cap = 10 Minutes

Scaled:

3 Rounds Each

250/200 Meter Row

15 Thrusters 75/55

C: Metcon (No Measure)

15-20 Minute ROMWOD After.

No Accessory pieces for the day. Put competition level effort into section A & B.

Spread the word and try to get all teams to come to competitor’s class. Whether you have a team or not, it’ll be a fun class! Come out!